Workout of the Day
Partner WOD!
Sit-up medicine ball throws, 25 yds.
Overhead walking lunge, 25 yds.
Partners must, in 15 minutes, travel in tandem the length of the field, one performing sit-up throws, the other lunging. Upon reaching the other side, partners switch roles and begin travel back the other direction. Score is the number of trips completed by the end of the 15 minutes multiplied by the sum of weights used.
Post your results to the Whiteboard.
Go Audrey!
Workout of the Day
Sumo Deadlift High Pull
Find your 5 rep max
Use a 5-5-5-5-5 rep scheme
Transfer your data from here.
MWF A.M.
For max reps:
4 minutes of rowing (calories)
3 minutes of squats
2 minutes of situps
1 minute of burpees
Rest exactly one minute between exercises. Rep count is cumulative for the entire series.
Post your scores to the Whiteboard.
Donuts! Why did it have to be donuts?!
Workout of the Day
“Half Angie”
For time:
50 pullups
50 pushups
50 situps
50 squats
Complete all reps of one movement before moving on to the next; complete the movements in the order they are listed.
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Overhead Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
MWF A.M.
Hang Power Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme.
Post your scores to the Whiteboard.
Transfer your data from here.
Ironically, I thought Fight Gone Bad went…rather well!
Workout of the Day
“Fight Gone Bad”
Three rounds** of:
Wallball, 20 pound ball, 10 ft target* (Reps)
Sumo deadlift high-pull, 75 pounds* (Reps)
Box Jump, 20″ box* (Reps)
Push press, 75 pounds* (Reps)
Row, damper 10* (Calories)
*Shown here is full Rx for an adult male; student athletes will scale off of this as appropriate!
**In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post your scores to the Whiteboard.
Transfer your data from here (unless you were counting rower pulls instead of calories, eh-hem.)
Workout of the Day
“Wendler Test” 10RM to 5RM of: Clean and Jerk
Based on the Wendler projections, load the commensurate amount of weight on the bar for each RM effort, starting at 10 and working toward 5. Note either success at each load, or how many reps completed to the Whiteboard; additionally and separately, log each successful RM effort as its own distinct WOD.
MWF A.M.
Complete as many rounds as possible in 15 minutes of:
250m row
20 medicine ball trunk twists
15 elevated pushups with feet on medicine ball
Post your scores to the Whiteboard. Transfer your data from here.
This was, perhaps, more fun than it should have been… Great job to all!